USA Basketball - 5 Intermediate Strength-Training Lifts for Basketball Players
I recently wrote an article about basketball strength training for newbies. Many loyal readers liked it, but some of you asked me for something a little more advanced than a bunch of body weight exercises.
My response to these youngsters went something like this: "I know you want to do heavy bench presses and squats, but honestly, at this point in your 'training career,' push-ups, body weight lunges/split squats, and some core exercises are all you need to get off to a great start in the weight room." (Yes, there are a few exceptions to this rule.) Well, hopefully you took this advice and mastered the form on the exercises that I outlined in this article.
After putting in 6-plus consistent months at the beginner ("newbie") stage of weight training, you will start to approach the intermediate level. Once entering this new level of manhood (or womanhood), it's time to start packing some weight onto the bar. After all, body weight exercises can only take you so far. With that said, I will highlight five great exercises for you to include to help you take your strength to the next level.
Trap Bar Deadlift
Deadlifts (and their variations) are one of the best exercises to include for improving strength throughout the entire body. It hammers the "posterior chain" (hamstrings, glutes, back), which are the muscles most responsible for speed and strength. It also works your gripping muscles, your core, and your quads. Talk about big-bang-for-your-buck!
You can also do conventional deadlifts and sumo deadlifts. However, the trap bar deadlift is the easiest to learn and master. So I suggest starting with the trap bar before moving onto a straight barbell.
Push Presses
The push press is basically an overhead press with a bit of a leg drive. Push presses work your shoulders, triceps, and core. This is a great exercise for improving upper body strength and power.
Bench Press
Now, I must say, I think the bench press is an overrated exercise. Not that I never have my athletes bench. It's just that too much emphasis is often put on the bench press.
C'mon, admit it, this is the first question you ask your friends: How much do you bench? Meanwhile, squats, deadlifts, chin-ups, and other great exercises often get tossed to the wayside. Because I know you are going to make the bench press a big part of your lifting program no matter what I say, we might as well go over proper technique...
Squats
Squats are an absolutely great exercise! They strengthen the quads, and if you get deep enough (with proper form), your hamstrings and glutes will get worked as well. It will also help strengthen your core. Before you graduate to some of the big-boy squat options (i.e. back squats, front squats), I suggest you start off with the goblet squat.
When the weight is held in front of your body, it automatically makes your core fire. This will make you more stable which will help you get deeper with your squat and help grove the proper squat pattern.
Rows
Rows are one of the best upper-body exercises. They strengthen your back, biceps, and gripping muscles. To improve your physique, strength, prevent injuries, and to improve performance, proper posture is very important. And rows are perfect to help getting you standing upright.
With as much time as we spend these days slouched over in front of the computer and in front of the TV, rows become all the more beneficial. And for those of you that have earned the nickname, "Mr. Bench Press Guy," rows will help balance you out.
There are many row variations available: seated cable rows, dumbbell rows, TRX rows, and barbell rows are among the most common options. Use them all and be sure to keep your shoulders blade retracted (together) throughout the movement.
In the offseason, I suggest three full body workouts per week. For a basketball player, it would be tough to get more than three lifting sessions in per week. After all, you are going to need to spend some of your time working on your handles, your pull-up jumper, and your distance shooting, right?
One more thing to remember, while the above exercises are great, they are not the end-all-be-all. Don't forget to include single leg exercises (lunge variations) and direct core work (ab wheel rollouts, reverse crunches, etc.).
As an individual that is entering the intermediate level of your lifting career, I suggest that you rotate your set/rep scheme. Something like this:
Day 1
Four sets of 4-6 repetitions for each exercise on that given day.
Day 2
Three sets of 8-10 repetitions for each exercise on that given day.
Day 3
Four sets of 6-8 repetitions for each exercise on that given day.
The in-season program would be just maintenance. If you can get into the weight room two times per week, that would be great.
But for the offseason, if you can get in the weight room three times per week while getting stronger in all of the above lifts (with picture-perfect form), you'll be headed towards the next level on the court.
10 Best Workouts for Basketball Players
Basketball, perhaps more than any other sport, is perceived as a game of natural physical gifts. Being tall helps, of course. Having long arms—what broadcasters these days call “length”—makes for good defense. And some players seem like they were born able to jump through the roof.
So yes, all those traits play a role. But basketball also demands quickness, lateral movement, and explosive power—all of which a player can develop and improve. Even the most physically gifted athletes will struggle to keep up and react quickly on the court if they lack strength in these areas.
Plus, focused training can help reduce the potential of getting hurt. Basketball produces injuries such as sprained ankles, sprained ACLs or MCLs, and chronic back issues that come from playing a physical sport on hard surfaces. “You have to get the lower body stronger so it can absorb force,” says trainer Ken Croner, a former Butler University basketball player and owner of Munster Sports Performance in Munster, Indiana.
Here are 10 basic basketball workouts that will improve your lateral quickness and explosive power while reducing risk of injury.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.
1. Lateral lunge
Why you should do it: The lateral lunge mimics basketball’s standard defensive shuffling motion. More importantly, it opens up the muscles of the groin and hips.
How to do it: From a standing position, step to the right, keeping toes pointed straight ahead and feet flat. Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides.
2. Glute bridge
Why you should do it: To improve the firing and muscle-recruitment patterns of the glutes, which are important for jumping and explosive movements.
How to do it: Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Bridge hips toward the ceiling by firing (squeezing) your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. Repeat for 10 reps.
3. Physio ball leg curl
Why you should do it: Like the glute bridge, this keeps the hips extended and forces the hamstrings to work, ultimately improving leaping ability and posterior strength.
How to do it: Lie face-up with legs straight and heels on a physio ball. Squeeze glutes to raise the hips and pull your hips toward you. Don’t drop your hips as the ball comes toward you. Extend your legs, then repeat the leg curl for 10 reps. Make sure your hips never touch the ground.
4. Lateral bound
Why you should do it: To build explosive lateral power in your legs, which primes players for fast cuts and side-to-side movements.
How to do it: Stand balanced on your right leg, with your left foot on the ground. Squat slightly with the right leg, then use the leg and glutes to jump to the left. Extend your ankle, knee, and hip, and land on the left leg only, making sure to maintain your balance. Hold for a count of three, then bound to your right. Do 10 reps per side.
5. Romanian deadlift (RDL)
Why you should do it: Jumping higher and being more explosive comes from the ability to hinge from the hips, rather than jumping from the knees. RDLs build strength in the hamstrings, glutes, and back.
How to do it: Stand with feet shoulder-width apart, holding a dumbbell at each side. The weight should be on the back half of your feet. Shift the hips back and lower the dummbells as far as you can while keeping your back straight. Fire the hamstrings and glutes as your return to standing position. Do 10 reps.
6. Alternating dumbbell press
Why you should do it: A jump shot requires full extension through the lats and back along with shoulder stability. This lift improves all of those areas.
How to do it: Lie face-up on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs. Lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Do the same with the other arm. Repeat for 10 reps.
7. Goblet squat
Why you should do it: To develop power in the lower body.
How to do it: Hold a kettlebell with two hands against your chest as if preparing to drink from it like goblet. Squat by sitting your hips back and down, keeping the weight in the heels of your feet without lifting your toes. Maintain contact between the kettlebell and your chest. Your elbows should gently touch your knees. Rise and extend powerfully through the hips. Repeat for 10 reps.
8. Pullups
Why you should do it: An effective jumpshot creates full extension through the lats, back, shoulders, and wrist. A pullup, done properly, mimics such movement, and builds essential all-around back strength.
How to do it: Hanging from a bar with either an overhand or reverse (underhand) grip, pull your shoulder blades back and down to lift your body up. Finish by pulling with your arms. The key is to return to the fully extended position after each rep—otherwise, you’re not reaching full extension, the movement you want on your jumpshot.
9. Single-leg hurdle hop
Why you should do it: By extending through the hip on one foot and landing on that same leg, you’re improving your ability to land and absorb force, reducing the possibility of common basketball injuries.
How to do it: Stand on one leg in front of a line of low hurdles. Hop over one hurdle, sticking and holding the landing on the same leg. Repeat over remaining hurdles. Land softly, absorbing the force through the hip and glute. Change sides and repeat on opposite leg.
10. Medicine ball squat to press
Why you should do it: By bending at the hips and exploding up, you mimic the proper jumping motion for basketball.
How to do it: Stand holding a medicine ball at chest level. Lower yourself into a squat, keeping ball at chest level. Extending through the hips, launch the ball and your body into the air, throwing the ball straight up and as high as possible.
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Basketball coaching hacks: how to score goals for beginners
Even if you are a novice basketball player, we will not give you a training plan, but we will tell you why the ball flies anywhere but into the ring and into your hands. It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team.
Basketball Shot Rules for Beginners
1. Hands up
In pursuit of the attacker, raise your hands, even if you are standing with your back to the pass, and even more so if the ring is in front of you. Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing!
2. Make shield rolls
Even Tim Duncan did not neglect them! A square is drawn on the basketball backboard. If you are standing opposite the ring, then aim at the middle of the upper part of the square, if you are standing on the side, then at the corner. If you hit this square, then the ball is at 90% of cases will fall into the ring. The law of physics and no cheating!
3. Look at the ring, not at the ball
Practice driving the ball with your hand, not your eyes, develop tactile control. Your eyes should be on the hoop while dribbling and be aware of the position of your body in relation to the hoop. Then you will be able to take the correct posture, and the throw will be effective.
4. Dribble with the balls of your fingers only
The palm should not touch the ball, only the pads of the fingers. Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly.
5. Throw with one hand
If you throw the ball with two hands, you reduce the chance of hitting the basket. All the efforts of the throw are in one hand (in the right for right-handers, in the left for left-handers). The other hand only holds the ball, the leading one holds it with the fingers, not the palm.
6. Do not jump when protecting the ring
Jumping is the main mistake of rookie defenders. To intercept the ball and block the shot, simply stick out your hands. When you are in a jump, the attacker will easily bypass you.
7. Don't look back
When you dribble, don't look back, but dribble and aim for the ring, focus on shooting (or passing to another player on your team).
8. Bring the throw to automatism
Incorporate the most basic basketball techniques into your training plan and bring the shot to automatism. Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge.
Throw the ball with all fives and jump
Throwing Rules:
Head in the center of the body - if tilted, accuracy is lost.
Look at the ring: mentally build a trajectory. If you are far away, the ball flies in a curved curve with a maximum height of 2 meters above the hoop.
A strong hand is in front and throws, a weak hand is on the side and directs, only holding the ball. The elbow of the throwing hand must be in line with the ring.
The ball must rest on the fingers without touching the palm. The fingers are as far apart as possible and grab the ball.
Throwing arm bent 90 degrees, forearm perpendicular to the floor. If you bend less, then you get not a throw, but a throwing of the ball horizontally.
The main thing in the throw is the position of the body and its balance. Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal).
Take a deep breath and release as you exhale.
How to hold the ball and shoot in basketball
How to throw correctly: straighten your arm, point your wrist up, and with your hand set the ball to rotate in the opposite direction from the flight. The ball should seem to "roll" off your fingers.
9. Copy masters and play as a team
Watch professional basketball games and try to copy the movements of your favorite players in training. And be sure to conduct game sparring - this will allow you to develop more techniques.
10. Do not throw in a straight line
The higher the arc of the ball, the greater the chance of a goal and the less chance of blocking by the opponent.
11. Do not throw the ball from a full height stand
This is the biggest newbie mistake!
Before the throw, bend your knees slightly and at the moment of the throw, straighten your body, making a jump. You need to straighten up and push off the ground at the same time. When squatting, keep the elbow of the throwing arm close to the body and towards the ring.
The jump will give momentum to the ball and will allow you not to make sudden movements with the brush.
***
And to be a long-term player, do not forget about your health: take care of your joints and muscles, use tapes, do a warm-up. And be sure to strengthen your arms, legs and shoulder girdle, develop coordination. Regular exercises on uneven bars and horizontal bars will help you with this.
Shooting exercises
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Basketball is a great team game, the team consists of players whose skill is achieved by great effort. The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.
Jump shot
In basketball, an outstanding sniper is a piece item. If you want to be a great sniper, all you need to do is just want to be one.
First, you must improve your craft.
This includes having a good coach and years of training. Secondly, you must improve in game mode.
This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.
The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.
Individual Shooting Exercises
Exercise 1 Attention Concentration
Start from a distance close to the ring.
Throw with one hand. Follow correct technique.
Make five from each position. Take a step back and repeat (Fig. 1).
Exercise 2 7 throwing positions and rebound (4 meters)
Jump shot from position 1.
Pick up the ball, dribble quickly to position 7, shoot.
Pick-up, fast with guiding back to position 1.
Make 10 rolls.
Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).
Exercise 3 7 shooting positions and a rebound (from behind the three-point line)
1. Repeat the same steps as in exercise 2 (fig. 3).
Exercise 4 Throw after stop
Start from position 1, toss the ball to position
Pick it up, while you have to run around the ball so that you are facing the ring.
Make 10 rolls, then advance to the next position.
Ex.5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)
Start from any position.
On bent knees and with your head up, you do a throw feint, hit the ball one or two with your right hand, stop and jump.
Return to position, throw feint, one or two hits with the ball with the left hand, stop, throw.
At each position, 5 attempts (Fig. 5).
Exercise 6 Jump shots after dribbling
Start the exercise from the center of the field, move to the hoop with dribbling at game speed, after stopping quickly shoot.
The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
Make 5 attempts in each direction (Fig. 6).
Exercise 7 Playing with a virtual opponent
Make a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
This is a very good exercise to consolidate what you have learned. Try! Improve! (Fig. 7).
Double shots
Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)
Drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
The player in position 1 catches the ball and shoots.
After the throw, the player runs to the rebound and then passes the ball 1 position and so on.
Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
Then the transition to another position and everything is the same (Fig. 8).
Exercise 9 Two players, throw and rebound (per result)
The exercise is performed as described above.
The player who made the pass tries to interfere with the shot, but does not block.
Game up to 5 hits.
Then we move to another position, and so on. (Fig. 9).
Exercise 10 Two players, throw and rebound, throw feint
The exercise is performed in the same way as the previous one.
The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
The attacker makes a throw feint and beats the defender.
Performs a short dribble, stops and throws.
Do 5 times each and change position (Fig. 10).
Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)
The forward is in position 1, ready to receive the pass.
The player under the basket passes.
After the throw, the attacker waits for the rebound to be made.
The player receives a pass by making a stop, but already in position 2. Then back.
Make 7 throws, two free throws and switch (fig. 11).
Ex. 12 Moving shots (from four meters or three-point arc)
Attacker moves around the perimeter at game speed.
A player passes to the hand farthest from the ring.
The attacker must stop, catch the ball and throw.
Make seven throws, two free throws and change (fig. 12).
Note: The previous exercise has three options.
A) Receive the ball and throw it.
B) After receiving, throwing feint, dribbling in the same direction, throwing.
B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.
Ex.13 Various dribbling options and a jump shot
The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
Right side dribble with right hand, left dribble with left hand (fig.13)
Note: Use speed dribbling, change of pace, transitions, pivots.
Three players, two balls
Exercise 14 Warm-up exercise
One player throws, another passes, a third rebounds.
Thrower becomes rebounder after seven tries.
Passer - thrower. Picking up - passing (Fig. 14).
Note: different options are possible
1) From seven positions (four meters)
2) From seven positions (from behind the three-point arc)
3) From five points with feints to shoot
4) Throw after stoppage
5) Throw and rebound (constant rotation around the circle)
Double shots: using screens
To use the screen effectively, you must read the defender correctly. You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.
Exercise 15 Back screen and snatch
The player imitates opening and screening behind his back, makes a dash to the corner of the court.
Throw to the nearest hand.
Attacker catches the ball and shoots.
The attacker picks up his shot, passes to a partner and returns to his original position.
Make seven attempts and change (Fig. 15)
Note: do not back away when dashing, turn around and run, but do not lose sight of the ball.
Exercise 16 Screening behind the back, "false" screening
1. Attacker starts on the base of the trapezoid and moves up to simulate a screening.
2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
3. Having caught the pass, he immediately makes a throw.
4. Make seven attempts and change (Fig. 16).
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An attacker imitates a defender aiming for a screen and rises sharply towards the ball.
The player must be ready to receive the ball.
The attacker catches the ball and makes a quick throw.
Make seven attempts and change (Fig. 17)
Exercise 18 Screening the ball carrier, moving away from the ring
The attacker screens the ball carrier.
The ball carrier passes through the screen aggressively.
Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
Having caught the ball, he immediately makes a throw.
Make seven attempts, then switch.
Exercise 19 Barrier at the base of the trapezoid - opening to the flank
The attacker takes the player under the ring, breaks shoulder to shoulder through the barrier and makes a dash to the flank.
When catching the ball, the player must turn to the ring.
Use different throw options: just throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).
Exercise 20 Barrier at the base of the trapezoid - opening into the corner of the court
The attacker leads the player into the three-second zone, pretends that he will break through to the flank through the barrier, the defender starts running around the shielder through the three-second zone.
An attacker makes a dash to the corner of the court, and the defender hits the screen.
Next, the same as in the previous exercise (Fig. 20).
Exercise 21 Screen at the base of the trapezoid - dash inward
The defender is chasing you, not falling behind until the very screen.
Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.
Receive the ball by turning towards the hoop and throw it.
Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).
Throws in pairs: pass and discount
Exercise 22 Pass and discount - starting from the center of the field flank.
The receiving player is opened for the transfer.
Player receives a pass and shoots.
The player who made the pass picks up the ball and gives it to the thrower.
Players change roles.
Everyone makes ten throws (fig.22).
Exercise 23 Pass and discount - start from the flank
Variation of exercise 22 (Fig. 23)
Exercise 24 Pass and discount - start from the corner of the site one more
This is a great exercise for improving upper body strength and power.
Before you graduate to some of the big-boy squat options (i.e. back squats, front squats), I suggest you start off with the goblet squat. 
Use them all and be sure to keep your shoulders blade retracted (together) throughout the movement. 
Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides.
RDLs build strength in the hamstrings, glutes, and back.
Do the same with the other arm. Repeat for 10 reps.
Finish by pulling with your arms. The key is to return to the fully extended position after each rep—otherwise, you’re not reaching full extension, the movement you want on your jumpshot.
Lower yourself into a squat, keeping ball at chest level. Extending through the hips, launch the ball and your body into the air, throwing the ball straight up and as high as possible.
Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing! 
Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly. 
Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge. 
Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal). 
The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace. 
10). 
You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker. 
